suprising you are asking for help when you seem to know the answers then?

im not sure what you would like us to say

I only know the answer because you just hinted on it, i was unaware that carbs needed to be eaten at night, and was unaware that some meals where protein heavy, all i have done is acepted you advice and made a comment...

Thats because im not clueless on nutrition, i remember information ive learnt on the site, yet .. im not experienced enough to on my own instinctively put it in my initial plan of diet, thanks for the advice , my macro breakdown will be done soon.